What happens to your muscles when you sit?

SittingMusclesChair sitting is unique in that Gluteus maximi are totally relaxed at the same time as having an upright torso, and they are therefore not able to contribute to lumbar extension and back stabilization as they usually do. Without the help of the Gluteal muscles, the Erector Spinae muscles above become tired and painful in a very short time, and give up fighting to maintain the correct “hollow” in the lumbar spine.

The diagram on the left indicates what happens to three key muscles when you spend long periods of time sitting.

The Hamstrings (H) are shortened by sitting.  Also, during sitting, the Gluteus Maximus (GM) is relaxed and unable to tension the lumbosacral fascia.  This means the Errector Spinae (ES) muscle group must therefore perform the entire lumber extension workload.

This article discusses the link between lower back pain and the following muscle problems:-

  1. Shortening of the hamstring muscle.
  2. Overworking of the Erector Spinae muscle group and the development of trigger points.
  3. Overworking of the Iliopsoas muscle group and the development of trigger points.

Hamstrings are shortened and inactive while sitting causing tension.  This is so common I will write a separate blog most on Hamstrings.

Without the help of the Gluteal muscles the Erector Spinae muscles become tired and painful very quickly and struggle to maintain the correct “hollow” in your lower back.  Even thought you may consider sitting an apparently restful posture it is actually an intense workout for the Erector Spinae and the Iliopsoas muscle groups.

If you are not using a full and appropriately shaped chair back, your Iliopsoas muscles must pull your torso forward to stop you falling backward, and they have to do that at the short end of their range of contractile length. That is a sure fire recipe for Iliopsoas muscle shortening and development of trigger points. Here are some indications that you have a shortened Iliopsoas

  • Diffuse achy – type pain radiating out from the groin area to the lower back, and possibly around to the side of the hip and the butt area. If the trigger points in the groin are not pressed, the pain is not sharp or stabbing.
  • Relief of pain is often experienced by sitting down.
  • Worse upon lengthening the iliopsoas, i.e. when one stands up, or straightens the hip joint.
  • Worse for doing situps.
  • Worsened by externally rotating the hip (i.e. making the knee cap look outward) when the hip joint is fully extended.
  • In patients with sciatic nerve pain, lying flat on one’s back with the legs out straight causes the trigger point tightened iliopsoas to compress the lumbar vertebrae together, with the result that the nerve roots of the sciatic nerve are compressed too.
  • When lying flat on one’s back, doing a straight leg raise reveals weakness on the affected side.
  • In patients with sciatic nerve pain due to nerve root compression, lying flat on one’s back with legs out straight stretches that trigger point tightened iliopsoas. The result is that the iliopsoas compresses the lumbar vertebrae together, and the the nerve roots of the sciatic nerve are compressed at the same time.

All the side effects of sitting for long periods of time can be addressed by deep tissue massage.

Related Posts

  • Yet more scientific evidence of the benefits of chair massage

    A number of studies have identified that nurses experience a range of symptoms indicative of work related stress including

    1. Headaches
    2. Shoulder tension
    3. Fatigue
    4. Muscle and joint pain
    All of which can lead to more long term problems or dissatisfaction at work, absenteeism or burn out. An study looked at the "feasibility of chair massage during the work hours of nurses in impatient and out patient settings and its effects on stress-related symptoms".   A total of 38 nurses received a weekly 15 minute chair massage treatment once a week for 10 weeks.  All the nurses were assessed prior to the study at 5 weeks and then at 10 weeks for
    • Overall quality of life
    • Self-perceived levels of stress
    • Anxiety
    • Symptoms relating to anxiety
    Scored produced by all four measurements showed that compared with prior to intervention, symptoms improved at 5 weeks and improved even further at 10 weeks, with the results were most noticeable in those nurses working longer hours (12 hour shifts).  92 percent of the nurses made positive comments in relation to
    • improvements in sleeping
    • reduction in pain, stress and tension
    • reduction in headaches
    78% reported that their overall job satisfaction had improved and 60% showed a willingness to pay for chair massages if they were made available at work. Researchers concluded that "offering chair massages for nurses during work hours, while challenging because of busy schedules reduced stress related symptoms significantly and was highly appreciated by the nurses." Book your chair massage now >> Book Now Reference Engen JE et al (2012) Feasibility and effect of chair massage offered to nurses during working hours on stress related symptoms: A pilot study.  Complementary Therapies in Clinical Practice 18(4): 221-22

  • How does NMT work?

    I previously explain what NMT or Neuromuscular Technique is.  In this blog post I want to focus on how NMT works. With NMT when the static pressure is applied to the muscle, a message is sent from the muscles (via the golgi tendons & the muscles spindles both of which are part of the nervous system) to the brain and then the muscle relaxes.  Within the muscles

    • Golgi tendons respond to load or force on the muscle
    • Muscle spindles respond to the length of the muscle
    The Golgi tendon operates as a protective feedback mechanism to control the tension of an active muscle by causing relaxation before the tendon tension becomes high enough to cause damage. As the muscle relaxes it may cause a change in length which causes the muscle spindles to be reset. There is a variety of ways that massage therapists utilise these mechanisms within a massage to trigger the body's self protection system to relax muscles.

  • Stretches for Head, Neck and Shoulders

    These stretches can either be done as a complete series or individually and most of them can be done at your desk.  Some will ease tension in specific parts of the body whilst others are generally relaxing.  Please remember stretching should always be relaxing and never painful! To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice. Head And Neck

    • Head rotation - keeping your head level, slowly turn from side to side.
    • Slowly drop your head sideways moving your right ear towards your right shoulder and push down with your left shoulder - repeat on other side.
    • Stand with your feet shoulder distance apart; look down towards your right foot (hold for 15 seconds),  dropping left shoulder - repeat the exercise looking towards your left foot.
    • Drop the lower jaw and open the mouth wide.
    Shoulders
    • Shrugging shoulders in a circular movement - forwards and then backwards.
    • Raise your shoulders high and let them drap heavily; whilst letting breathing out.
    • Clasp hands behind your head, with elbows back - push your chin back.  Hold for 15 seconds.  From this position look down and push your elbows together at the front and hold for a further 15 seconds.
    • Clasp you hands and push up towards the ceiling, palms up now look down.
    • Sit upright in a chair with a firm seat.  Raise your arms as high as possible and remaining seated drop forward letting your head and arms hang heavily towards the floor.